17
Aug

CrossFit TBR – CrossFit

Happy “meet the teachers” night applicable to many of us! We have a lot of teachers here at #cftbr, so make sure to thank them for their dedication as well!

Warm-up

COACHES CHOICE WARM-UP! (No Measure)

ANYTHING their little hearts desire….

Weightlifting

Back Squat (50% 1 rep max BS 3×5 pause/tempo squat (hold 2 sec)

Metcon

Metcon (Time)

4 rounds for time

~50 DU (scaled: 50 singles)

~3 squat snatch

~3 OH squat

~2 plate carry track lap **

**5 jumping jack penalty if plates touch the ground or cement wall

** 45/25

****competitive optional below

RX: 95/65

RX+: 145/105

COMPETITIVE optional

Metcon (Time)

Immediately following wod, no rest

50 unbroken KB swings 28/18

If bell stops swinging: 5 burpee penalty

(Your grip strength should be unhappy after the plate carries)

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